Spicy Black-and-Red Bean Soup

Yield: 10 servings (serving size: 1 cup)
Source: Cooking Light November 1998
Amy's Comments: I have made this soup twice - once for me with the chicken broth, and once for my vegetarian sister - so I use veggie broth. Both were great. This soup is a no-brainer to put together and is VERY hearty with very good HU! I highly recommend it!!
CL Comments: To use a slow cooker, combine everything in the pot, and cook on HIGH for the first hour; then turn the temperature down to LOW, and cook 7 more hours.

INGREDIENTS:

Cooking spray
1 1/2 cups chopped onion
1 1/4 cups sliced carrot
2 garlic cloves, minced
3 cups fat-free, less-sodium chicken broth
2 teaspoons sugar
1 (16-ounce) package frozen shoepeg white corn
1 (15-ounce) can red beans or kidney beans, drained
1 (15-ounce) can black beans, drained
1 (14.5-ounce) can Mexican-style stewed tomatoes with jalapeño peppers and spices, undrained
1 (14.5-ounce) can no-salt-added diced tomatoes, undrained
1 (4.5-ounce) can chopped green chiles

INSTRUCTIONS:

  1. Place a large Dutch oven coated with cooking spray over medium-high heat until hot. Add onion, carrot, and garlic; sauté 5 minutes. Stir in broth and remaining ingredients; bring to a boil. Cover, reduce heat, and simmer 2 hours.

NUTRITIONAL INFO:

Healthy Units: 2.5 per serving or CORE
CALORIES 152(5% from fat); FAT 0.8g(sat 0.1g,mono 0.1g,poly 0.3g); PROTEIN 7.8g; CHOLESTEROL 0.0mg; CALCIUM 52mg; SODIUM 374mg; FIBER 4.2g; IRON 1.9mg; CARBOHYDRATE 30.8g

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